The Role of Nutrition on Osteoporosis 2024

By Dr Frank Yap, MD -

1. What is Osteoporosis

Osteoporosis is a condition of decreased bone density as a result of excessive loss of calcium in the bones. When a bone has lost calcium it will become fragile and fractures can occur.

Women over the age of 40 and after the onset of menopause are at a greater risk of developing osteoporosis. Oestrogen helps bosses retain calcium and after menopause the body no longer produces as much oestrogen. 

Men are affected by osteoporosis but in much smaller numbers. One reason for this is that men have more total bone mass. Normal aging results in some osteoporosis in both sexes and is related to decreased muscular activity

Many people do not know that they have osteoporosis until they have a bone fracture. However, with advances in bone scanning equipment that can test the bone density, osteoporosis can be detected earlier and treatment can halt the disease. Leading a preventative lifestyle can also help avert the disease.


2. Osteoporosis Risk Factors

  • Fair complexion
  • Small build
  • Early menopause
  • Family history
  • Excessive alcohol
  • Ovaries removed


3. The Role of Nutrition on Osteoporosis

a. Calcium

A diet high in calcium (1500 mg a day) is necessary. Calcium can be found in milk and dairy and in some fish such as sardines and salmon. Calcium supplements can also be taken if you are not getting enough calcium in your regular diet. 

b. Vitamin D

Vitamin D helps your body absorb the calcium and you can boost your Vitamin D intake by spending time in the sun or through foods such as milk, fish and liver. A multivitamin can also provide the necessary amount of Vitamin D your body needs.

c. Collagen

Collagen products are also useful as 70% of the bone mass is collagen. As we age, our body's production of collagen slows down. On the outside, we see our skin start to wrinkle and lose to youthful radiance. 

On the inside we experience this as the weakening of our skeletal structure due to the breakdown of connective tissue, including muscle tissue. It can lead to weakened bone, joints and the vascular wall. The healing process in the body is slowed down as well. 

It appears that supplementation with calcium and whatever we do to avoid deterioration our bones and tissue may be futile unless the structural support provided by collagen in the body is strong.

d. Avoid smoking and alcohol

Quitting smoking and limiting alcohol intake will also help. Smoking lowers oestrogen levels and reduces bone mass. Heavy alcohol use contributes to the loss of bone density and can make you more prone to falling. 

e. Exercise

Exercise is also necessary for building bone mass. Walking and other weight-bearing sports are especially good because it will build strength in your bones

f. Oestrogen Treatment / Other Treatments

After menopause, the ovaries stop producing oestrogen, which is a hormone that regulates the menstrual cycles and helps to sustain bone density. 

Oestrogen treatment can help prevent and treat osteoporosis. Oestrogen replacement therapy that is started within the first few years after menopause can significantly reduce the risk for developing osteoporosis.

It both prevents and treats osteoporosis and increases bone density in the hip and spine. There are some downsides to oestrogen replacement therapy. Oestrogens have been associated with an increase in breast cancer. You should discuss your concerns with your doctor before starting an oestrogen replacement therapy program

Other treatments include bisphosphonates like Fosamax and SERMs like Evista


4. Battle Plan for Osteoporosis 

a. Decreased bone formation / Small or fragile bones

Collagen, Deer antler velvet


b. Decrease in calcium absorption with age / Low bone mineral

Vitamin D, Calcium, Soy isofavones


c. Decrease in available minerals & protein / Slow bone healing & repair

Magnesium, Vit K, Zinc, Selenium, Deer antler velvet


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